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Gainz
by Jon L.
5.0
(1 rating)
Program Description
Garage gym Hypertrophy and strength training (requires cable machine)
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
May 15, 2024 12:00
Last Edited
May 15, 2024 03:36
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Week 1
1 / 6 Weeks
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
Day 4
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Seated Overhead Press (Barbell)
3 Sets
12 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
AD Press
3 Sets
12 Reps
@9
4
JM Press
3 Sets
12 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@9
5
Hammer Curl
3 Sets
12 Reps
@9
6
Spider Curl
3 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Single Leg Deadlift
3 Sets
15 Reps
@9
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Zercher Squat (Barbell)
3 Sets
10 Reps
@8
4
Reverse Lunge (Barbell)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
AD Press
3 Sets
10 Reps
@9
4
JM Press
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
2
Chin-Up (Weighted)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
Day 4
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
2
Seated Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
2
Dumbbell Row
3 Sets
10 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@9
5
Hammer Curl
3 Sets
12 Reps
@9
6
Spider Curl
3 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
4
Single Leg Deadlift
3 Sets
12 Reps
@9
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
8 Reps
@8
3
Zercher Squat (Barbell)
3 Sets
10 Reps
@8
4
Reverse Lunge (Barbell)
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@8
2
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
6 Reps
@8
@8
3
AD Press
3 Sets
10 Reps
@9
4
JM Press
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@8
2
Chin-Up (Weighted)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
8 Reps
@8
3
Zercher Squat (Barbell)
3 Sets
6 Reps
@8
4
Reverse Lunge (Barbell)
3 Sets
8 Reps
@9
Day 4
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@8
2
Seated Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@9
@9
@9
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@8
2
Dumbbell Row
3 Sets
10 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
6
Spider Curl
3 Sets
10 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@8
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
4
Single Leg Deadlift
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
6 Reps
@8
3
AD Press
3 Sets
10 Reps
@9
4
JM Press
3 Sets
10 Reps
@9
5
Skull Crusher
3 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 2
1
Barbell Row
2 Sets
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Chin-Up (Weighted)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Squat (Low Bar)
2 Sets
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Front Squat (Barbell)
3 Sets
6 Reps
@8
3
Zercher Squat (Barbell)
3 Sets
6 Reps
@8
4
Reverse Lunge (Barbell)
3 Sets
8 Reps
@9
Day 4
1
Floor Press (Barbell)
2 Sets
2 Sets
6 Reps
4 Reps
@8
@8
2
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
6 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 5
1
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
8 Reps
@9
6
Spider Curl
3 Sets
8 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Single Leg Deadlift
3 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Bench Press (Close Grip)
3 Sets
6 Reps
@8
3
AD Press
3 Sets
10 Reps
@9
4
JM Press
3 Sets
8 Reps
@9
5
Skull Crusher
3 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Barbell Row
1 Set
2 Sets
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Chin-Up (Weighted)
1 Set
2 Sets
8 Reps
6 Reps
@8
@8
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Squat (Low Bar)
1 Set
2 Sets
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Front Squat (Barbell)
2 Sets
1 Set
6 Reps
4 Reps
@8
@8
3
Zercher Squat (Barbell)
3 Sets
6 Reps
@8
4
Reverse Lunge (Barbell)
3 Sets
8 Reps
@9
Day 4
1
Floor Press (Barbell)
1 Set
3 Sets
6 Reps
4 Reps
@8
@8
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@8
@8
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
2 Sets
1 Set
6 Reps
4 Reps
@9
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 5
1
Pull-Up (Weighted)
1 Set
2 Sets
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
8 Reps
@9
6
Spider Curl
3 Sets
8 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@8
@8
3
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@8
@8
4
Single Leg Deadlift
3 Sets
8 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Bench Press (Close Grip)
1 Set
2 Sets
6 Reps
4 Reps
@8
@8
3
AD Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
4
JM Press
3 Sets
8 Reps
@9
5
Skull Crusher
3 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Barbell Row
1 Set
1 Set
2 Sets
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@8
@8
@8
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Squat (Low Bar)
1 Set
1 Set
2 Sets
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@8
@8
@8
3
Zercher Squat (Barbell)
3 Sets
6 Reps
@8
4
Reverse Lunge (Barbell)
3 Sets
6 Reps
@9
Day 4
1
Floor Press (Barbell)
1 Set
1 Set
2 Sets
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
1 Set
2 Sets
6 Reps
4 Reps
@9
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
2 Sets
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
6 Reps
@8
4
Face Pull
3 Sets
8 Reps
@9
5
Hammer Curl
3 Sets
8 Reps
@9
6
Spider Curl
3 Sets
8 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
6 Reps
4 Reps
2 Reps
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@8
@8
@8
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@8
@8
@8
4
Single Leg Deadlift
3 Sets
6 Reps
@9